He aha ka Folic Acid? Folic Acid Deficiency a me nā mea e ʻike ai

ʻO ka waikawa Folic kekahi inoa no ka huaʻa B9. he vitamina hiki ole i ka wai ʻO ia ke ʻano synthetic o ka folate. He ʻokoʻa ka folic acid mai ka folate maoli. Hoʻololi ko mākou kino iā ia i ʻano hana ma mua o ka hoʻohana ʻana.

ʻO nā haʻahaʻa haʻahaʻa o ka folate i loko o ke koko e hoʻonui i ka pilikia o ka hānau ʻana a hiki ke hoʻopilikia i ke olakino e like me ka maʻi puʻuwai, ka hahau ʻana a me kekahi mau maʻi maʻi maʻi. Eia nō naʻe, aia kekahi mau pōʻino i ka lawe ʻana i ka nui o ka folate ma ke ʻano he mea hoʻohui folic acid. 

He aha ka folate?

ʻO ka folate ke ʻano kūlohelohe o ka huaora B9. Loaʻa kona inoa mai ka huaʻōlelo Latin "folium" ʻo ia hoʻi ka lau. ʻO nā lau lau ʻai i waena o nā kumu meaʻai maikaʻi loa o ka folate.

Hoʻololi ʻia ka folate i 5-MTHF ma ka ʻāpana digestive ma mua o ke komo ʻana i ke kahe koko.

He aha ka folic acid?

ʻO ka ʻakika Folic kahi ʻano paʻa, hana ʻia o ka huaora B9. ʻAʻole loaʻa maoli i nā meaʻai. Hoʻohui pinepineʻia i nā meaʻai i hanaʻia. Hoʻohana ʻia ia i nā mea hoʻohui multivitamin-mineral.

Ma mua o ka hoʻohana ʻana o ko mākou kino iā ia, hoʻololi ʻo ia i vitamina B5 ikaika, ʻike ʻia ʻo 9-MTHF. He kaʻina hana ʻehā kēia e koi ai i ka nui o nā enzyme i kapa ʻia ʻo MTHFR.

Loaʻa i kekahi poʻe ka hoʻololi genetic e hoʻemi i kā lākou MTHFR enzymes i ka hoʻololi ʻana i ka waikawa folic i 5-MTHF. Ke alakaʻi nei kēia i ka hōʻiliʻili o ka folic acid i loko o ke koko. Hiki i kēia ke alakaʻi i ka hoʻonāwaliwali ʻana, hoʻemi i ka hana o ka lolo, a me ka ulu wikiwiki o nā maʻi maʻi maʻi mua.

ʻAʻole pono ka poʻe me nā hoʻololi MTHFR e lawe i ka nui o ka waikawa folic. Akā, e hoʻohana i nā mea hoʻohui i loaʻa ka 5-MTHF ikaika.

Ka ʻokoʻa ma waena o Folate a me Folic Acid

ʻO ka folic acid a me ka folate nā ʻano ʻano like ʻole o ka huaora B9. ʻO ka folate ke ʻano maoli o ka huaora B9. ʻO ka waikawa Folic ke ʻano synthetic o ka huaora B9. Hoʻohana ʻia ia i nā mea hoʻohui.

Hoʻololi ka ʻōnaehana hoʻoheheʻe i ka folate i loko o ke ʻano olaola o ka huaora B9. Kapa ʻia kēia he 5-MTHF. Eia naʻe, ʻaʻole kēia ka hihia me ka folic acid. Hoʻololi ʻia ka waikawa Folic i 5-MTHF i loko o ke ake a i ʻole nā ​​ʻiʻo ʻē aʻe, ʻaʻole i loko o ka ʻāpana digestive. 

No laila ʻaʻole maikaʻi ke kaʻina hana. Hoʻemi ʻia ka hana a me ka hoʻololi ʻana o ka enzyme i ka poʻe i loaʻa nā genetic mutations i ka enzyme e hoʻohuli iā ia i 5-MTHF.

No laila, ʻoi aku ka nui o ka manawa o ka lawe ʻana i ka waikawa folic i ke kino e hoʻololi iā ia i 5-MTHF. Hiki i kēia ke hōʻiliʻili i ka waika folic unmetabolized.

ʻO kēia kahi e ulu ai ka pilikia maoli. ʻAʻole hiki ke hoʻololi piha ʻia kahi maʻi liʻiliʻi o 200 mcg o ka folic acid i kēlā me kēia lā a hiki i ka hopena aʻe. ʻO kēia ka hopena i nā pae kiʻekiʻe o ka waika folic unmetabolized i ke kahe koko. Hiki iā ia ke hana i nā hōʻailona like ʻole a me nā hopena ʻaoʻao i kekahi poʻe, e like me ke kaumaha, ka hopohopo, ka huhū, ka insomnia, a me nā pilikia hiamoe.

Nā Pono o ka Folic Acid

Kāohi i nā hemahema neural tube

• Hiki i nā pae haʻahaʻa folate i nā pule mua o ka hāpai ʻana ke hoʻopōʻino i nā pēpē neural tube, e like me nā hemahema o ka lolo, spine, a i ʻole spinal cord.
• ʻO nā keiki a nā wahine i hoʻohui ʻia me ka folic acid ma mua a i ka wā o ka hāpai ʻana he haʻahaʻa loa ka maʻi o kēia mau hemahema.

Kāohi i ke kanesa

• ʻO ka lawe nui ʻana i ka folate e pale aku i kekahi mau maʻi maʻi e like me ka umauma, ka ʻōpū, ka māmā a me ka pancreas. ʻO kēia ma muli o ke kuleana o ka folate i ka hōʻike gene.
• Manaʻo kekahi poʻe noiʻi hiki i ka folate haʻahaʻa ke alakaʻi i ka hoʻopau ʻana i kēia kaʻina hana. ʻO ia hoʻi, hoʻonui ka ulu ʻana o ka cell abnormal i ka pilikia o ka ulu ʻana i ka maʻi kanesa.
• Akā i ka hihia o ka maʻi maʻi maʻi a i ʻole ka maʻi maʻi, hiki i ka ʻai ʻana o ka folate kiʻekiʻe ke hoʻoulu i ka ulu ʻana.

Hoʻemi ʻia nā pae homocysteine

• ʻO ka folate kūpono e hōʻemi i nā pae homocysteine ​​​​, kahi mole inflammatory pili i ka ulu ʻana o ka maʻi puʻuwai.
• homocysteine, methionine hoʻololi ʻia i loko o kekahi mole i kapa ʻia Me ka lawa ʻole o ka folate, lohi kēia hoʻololi a piʻi ka pae homocysteine.

Kāohi i nā maʻi puʻuwai

• ʻO ka homocysteine ​​​​kiʻekiʻe i ke koko e hoʻonui i ka pilikia o ka maʻi puʻuwai. 
• ʻO ka waikawa Folic kekahi o nā meaʻai e pono ai ka mālama ʻana.
• Hoʻemi pū ka Folic acid i ka mānoanoa o nā aʻa, hiki ke pale i ka atherosclerosis.

Mālama i ka anemia i nā wahine a me nā keiki

• Kōkua ka Folic acid i ka hana ʻana i nā pūnaʻi koko ʻulaʻula hou (RBCs). Lawe nā ʻulaʻula i ka oxygen ma ke kino holoʻokoʻa. Inā ʻaʻole lawa ke kino o ke koko ʻulaʻula, hiki ke ulu ka megaloblastic anemia.
• ʻO nā wahine me ka nele o ka folic acid he 40% ka nui o ka hoʻomohala ʻana i ka anemia ma mua o ko lākou mau hoa. Hoʻopilikia ka hemahema i ka synthesis DNA.
• Hana ʻia nā RBC i loko o ka iwi iwi kahi i kiʻekiʻe loa ka wikiwiki o ka māhele cell. Inā lawa ʻole ka folate, hiki i nā pūnaewele progenitor ke māhele wale akā ʻaʻole hiki i ka genetic material.
• Hoʻonui kēia i ka nui intracellular. Akā,ʻaʻole e hoʻonui ka mea genetic. No laila, ʻike ʻia ka pehu o ke koko ʻulaʻula, e hoʻoulu ai i ka anemia megaloblastic.
• ʻO ka lawe ʻana i nā mea hoʻohui folic acid e hōʻemi i ka anemia.

He mea nui i ka wā hāpai a me ka hānau ʻana

• He kuleana nui ka Folate i ka ulu a me ka ulu ʻana o ka fetal, no ka mea he mea nui ia no ka DNA a me ka synthesis protein. No laila, piʻi ka makemake o ka folate i nā wahine hāpai.
• ʻO ka paipu neural kekahi o nā hale mua loa i hana ʻia. He palahalaha kēia hale i ka wā mua akā hoʻoheheʻe ʻia i loko o ka paipu hoʻokahi mahina wale nō ma hope o ka hāpai ʻana. Hoʻoulu ka ʻōpū neural i loko o ka lolo a me ke kuamoʻo.
• Me ka lawa ʻole o ka waikawa folic, ʻaʻole hiki ke ulu pono nā cell me kēia ʻano. ʻAʻole paʻa ka metamorphosis o kēia paipu i ka iwi kuamoʻo a me ka lolo. Ke alakaʻi nei kēia i nā hemahema neural tube.
• Eia kekahi, pale ka folic acid supplementation i ka hānau mua. Mālama pū ia i nā kūlana e like me ka hāʻule ʻole a me ka hānau ʻana.

Kōkua i ka mālama ʻana i ka polycystic ovary syndrome

• Hoʻopilikia ka PCOS (polycystic ovary syndrome) ma kahi o 10-15% o nā wāhine hānau keiki.
• Hoʻomaʻamaʻa ʻia me ka hormone therapy, hoʻololi i ka nohona, a me ka meaʻai. 
• Pono nā wāhine me ka PCOS e loaʻa i ka waikawa folic, nā huaora D, C a me B12, fiber, calcium, potassium, magnesium and zinc.

Kāohi i ka lauoho lauoho

• Kōkua ka folate i ka hana ʻana i nā ʻulaʻula. Mālama ia i ka lawe ʻana o ka oxygen i ke kino. Pēlā nō ia no nā ʻili lauoho.
• Hoʻoulu ka Folate i ka hoʻonui ʻana o nā pūnaʻi follicle lauoho. Kāohi ia i ka hina ʻana o ka lauoho a hoʻoponopono i ka hana ʻana o ka sebum glands ma ke poʻo.

Hoʻemi i nā hopena o ke kaumaha a me ka hopohopo 

• ʻO nā pae haʻahaʻa haʻahaʻa haʻahaʻa a lōʻihi hoʻi i loko o ke kino kaumaha ve hopohopo kumu hoouka.
• No laila, ʻo ka lawe ʻana i ka waikawa folic e hōʻemi i nā hopena o kēia mau maʻi.

Hoʻomaikaʻi i ka hana ʻāʻī

• Loaʻa ka homocysteine ​​​​accumulation i 85% o nā mea maʻi me ka maʻi maʻi maʻi maʻi. Hana ʻia kēia ma muli o ka hana ʻino ʻana o ka puʻupaʻa. Hōʻike ka hōʻiliʻili ʻana i ka maikaʻi ʻole o ka naʻau a me ke olakino.
• ʻO kahi ala e hoʻomalu ai i ka homocysteine ​​​​buildup ʻo ka lawe ʻana i kahi mea hoʻohui folic acid. 
• He mea nui ka folic acid i ka hoʻololi ʻana o ka homocysteine ​​​​i ka methionine. Inā nele ka folate, ʻaʻole lawa ka hoʻololi ʻana a piʻi ka pae homocysteine. ʻO ka hopena, hoʻopilikia i nā puʻupaʻa.

Hoʻonui i ka momona i nā kāne

• Hiki ke kumu o ka ʻike ʻole o ke kāne. 
• He kuleana koʻikoʻi ko Folate i ka synthesis DNA a me ka methylation, ʻelua mau ʻanuʻu koʻikoʻi no ka spermatogenesis.
• I loko o kahi noiʻi, ua hāʻawi ʻia kahi kāne subfertile nui i ka zinc sulfate (26 mg) a me ka waikawa folic (66 mg) i kēlā me kēia lā no 5 pule. He 74% ka piʻi ʻana o ka helu sperm maʻamau. Ua ʻike ʻia he hopena pololei ka pae zinc i ka absorption a me ka metabolism o ka folate meaʻai.

Nā pōmaikaʻi o ka waikawa folic no ka ʻili

He mau pono koʻikoʻi kēia vitamina no ka ʻili.

Pale i ka pōʻino o ka lā

• ʻO ka ʻike nui ʻana i ka lā e hōʻino i ka DNA i loko o nā ʻili ʻili. Hoʻonui kēia i ka pilikia o ka maʻi kanesa ʻili. 
• Hoʻoikaika ka Folic acid i ka ulu ʻana o nā ʻili kino olakino, hiki ke kōkua i ka hōʻemi ʻana i ka maʻi kanesa.

Kāohi i ka wā kahiko o ka ʻili

• Hoʻemi ka Folic acid i nā hopena o ka wā ʻelemakule ma mua o ka hoʻomaʻamaʻa ʻana i ka hoʻomohala ʻana o nā ʻili ʻili olakino. 
• He kōkua nui ia i ka hakakā ʻana i nā wrinkles a me nā laina maikaʻi. 
• Hoʻonui ia i ka hana ʻana o ka collagen, kahi e hoʻopaʻa ai i ka ʻili.

Kāohi i ka ʻekene

• ʻO ka 400 mcg folic acid i ʻōlelo ʻia i kēlā me kēia lā kōkua e hoʻomaʻemaʻe i ke kino. 
• Loaʻa i ka Vitamin B9 kahi hopena antioxidant e hoʻemi i nā pae koʻikoʻi oxidative i ka ʻili.
• Hoʻemi ia i ka hoʻokumu ʻana o ka huehue.

Hāʻawi ka ʻili i ka ʻālohilohi olakino

• Hoʻoulu ka folic acid i ka ʻili a hāʻawi i ka ʻālohilohi maikaʻi.

Nā pōmaikaʻi o ka waikawa folic no ka lauoho

• Kōkua ʻo Folate i ka hoʻopili ʻana i ka protein, ka momona, a me nā kalapona. Hoʻomaʻamaʻa ia i ka lawe ʻana i nā meaʻai like ʻole i loko o ke kino kanaka. Ma kēia ala, loaʻa i nā follicle lauoho nā meaʻai e pono ai lākou mai nā meaʻai i ʻai ʻia.
• Kōkua ia i ka synthesis kūpono o nā nucleotides DNA a me nā waikawa amino. Kōkua kēia mau mea e hānai i ka lauoho ma ka hoʻoikaika ʻana i nā follicles. Hāʻawi ia i ka ʻālohilohi i ka lauoho.
• ʻO ka nele o ka waikawa Folic ke kumu o ka keʻokeʻo mua. Hoʻololi ka lauoho ma muli o kahi kaʻina i kapa ʻia ʻo megaloblastic anemia, kahi e hoʻonui ai ka hana ʻana o nā ʻulaʻula ʻulaʻula. ʻO ka hoʻohana mau ʻana i ka waikawa folic e kōkua i ka hoʻomaʻamaʻa ʻana i kēia overproduction o ke koko ʻulaʻula.
• Kōkua ia i ka hoʻonui ʻana i ka ulu ʻana o ka lauoho e like me ka wikiwiki o ka māhele cell.

He aha nā meaʻai i loaʻa i ka Folic Acid?

No ka mea, he synthetic ka waikawa folic, ʻaʻole ia e hana maoli i nā meaʻai. Hoʻohana pinepine ʻia i nā mea hoʻohui. Aia nā meaʻai i loaʻa i ka folate:

lāʻau ikiʻai wale

• lāʻau ikiʻai waleHe kumu maikaʻi loa ia o ka folate. 
• No ka laʻana, hoʻokahi kīʻaha (177 kalama) o nā pīni kīkī i kuke ʻia he 131 mcg o ka folate.
• Hoʻokahi kīʻaha (198 grams) o nā lentila i kuke ʻia he 353 mcg o ka folate.

ʻO Asparagus

• ʻO AsparagusLoaʻa iā ia ka nui o nā huaora a me nā minela e like me ka folate.
• Hāʻawi ka hapalua kīʻaha (90-gram) o ka asparagus moʻa ma kahi o 134 mcg o ka folate.

hua

• huaHe meaʻai maikaʻi loa ia e maʻalahi ai ka loaʻa ʻana o nā meaʻai pono he nui, me ka folate.
• Loaʻa i kahi hua manu nui he 22 mcg o ka folate, ma kahi o 6% o kāu koi folate i kēlā me kēia lā.

nā lau ʻōmaʻomaʻo

• E like me ka spinach, kale, a me ka arugula nā lau ʻōmaʻomaʻohe haʻahaʻa ka calorie. ʻOiai kēia, he hale kūʻai ia o nā huaora a me nā minela koʻikoʻi, me ka folate.
• Hoʻokahi kīʻaha (30 grams) o ka spinach maka he 58.2 mcg o ka folate, ʻo ia ka 15% o ka pono o kēlā me kēia lā.

Beet

• Beet He nui nā meaʻai nui. Loaʻa iā ia ka manganese, potassium a me ka huaʻa C e pono ai ko mākou kino.
• He kumu nui ia o ka folate. ʻO kahi kīʻaha hoʻokahi (148 grams) o nā beets maka, loaʻa iā 136 mcg o ka folate, hāʻawi ma kahi o 37% o ka pono o kēlā me kēia lā.

hua citrus

• Ma waho aʻe o ka ʻono, e like me ka ʻalani, ka hua waina, ka lemona a me ka tangerine citrus He waiwai i ka folate.
• Hoʻokahi ʻalani nui he 55 mcg o ka folate, ʻo ia hoʻi he 14% o ka pono o kēlā me kēia lā.

Palukela kupu

• Palukela kupuHoʻopiha ʻia me nā huaora a me nā minela he nui. He kiʻekiʻe loa ia i ka folate.
• ʻO ka hapalua kīʻaha (78-gram) o nā ʻōpuʻu Brussels i kuke ʻia he 47 mcg o ka folate, ʻo ia hoʻi he 12% o ka pono o kēlā me kēia lā.

broccoli

• Loaʻa i ka Broccoli kekahi mau huaora a me nā minela koʻikoʻi. 
• Hoʻokahi kīʻaha (91 grams) o ka broccoli maka e hāʻawi i kahi 57 mcg o ka folate, a i ʻole 14% o ka pono o kēlā me kēia lā. 

Nati a me na anoano

• Nati Ma waho aʻe o ka loaʻa ʻana o ka nui o ka protein, nā hua a me nā ʻanoʻano he waiwai nui i ka fiber a me nā huaora a me nā minela e pono ai ke kino.
• ʻO ka ʻai ʻana i nā nati a me nā hua i kēlā me kēia lā e kōkua i ka hoʻokō ʻana i ka pono o ka folate.
• ʻOkoʻa ka nui o ka folate i loko o nā nati a me nā hua like ʻole. Aia ma kahi o 28 kalama o ka wōnati ma kahi o 28 mcg o ka folate, aʻo ka nui like o ka flaxseed e hāʻawi ana ma kahi o 24 mcg o ka folate.

ake pipi

• ʻO ke ake pipi kekahi o nā kumu nui loa o ka folate i loaʻa. He 85-gram o ke ake o ka pipi moa i loko o 212 mcg o ka folate.

Hua huapalaoa

• Hāʻawi ka 28 grams o ka hua palaoa i 20 mcg o ka folate, e like ana me ka 78.7% o ka pono folate i kēlā me kēia lā.

maia

• Loaʻa i ka nui o nā ʻano huaora a me nā minerala maiakiʻekiʻe loa i ka folate. 
• Loaʻa i hoʻokahi maiʻa liʻiliʻi he 23.6 mcg o ka folate, ʻo ia ka 6% o ka pono o kēlā me kēia lā.

avocado

• avocado He hua ʻokoʻa ia ma muli o kona ʻano momona a me ka momona maikaʻi. Ma waho aʻe o kona ʻono ʻokoʻa, he kumu maikaʻi loa ia o nā meaʻai koʻikoʻi he nui, me ka folate.
• Loaʻa i ka hapalua o ka avocado maka he 82 grams o ka folate.

He aha ka Folic Acid Deficiency?

ʻO ka nele o ka waikawa folic kahi hemahema i ka nui o ka huaora B9 (folate) e pono ai ke koko e hana. ʻO ka hemahema ke kumu o nā ʻano hōʻailona a me nā pilikia.

He aha nā pilikia e hiki mai ana ma muli o ka nele o ka folate?

Ka nele o ka waikawa folic i ka wā hāpai

ʻO ka hemahema i ka wā hāpai ke kumu o nā pilikia koʻikoʻi. He mea nui ka folate no ka ulu ʻana o ka lolo a me ke kuamoʻo o ke keiki. ʻO ka hemahema ke kumu o nā pōʻino hānau nui i kapa ʻia ʻo neural tube defects. ʻO nā hemahema o ka paipu neural e like me ka spina bifida a me ka anencephaly.

Hoʻonui pū ka nele o ka waikawa folic i ka pilikia o ka placental abruption, kahi kūlana e kaʻawale ai ka placenta mai ka ʻōpū. ʻO ia hoʻi ke kumu o ka hānau mua ʻana o ka pēpē a i ʻole ke kaumaha o ka hānau ʻana. Ua hōʻike pū ʻia nā haʻawina ʻo nā haʻahaʻa haʻahaʻa o ka folate i ka wā hāpai e hiki ke alakaʻi i ka ulu ʻana o ka autism i ke keiki.

Anemia nele i ka folate

I ka hemahema, hiki i ka folate deficiency anemia ke hiki mai. Loaʻa ka anemia i ka lawa ʻole o ke kino o ke koko ʻulaʻula olakino. Pono ke kino i ke koko ʻulaʻula e lawe i ka oxygen i nā ʻiʻo. ʻO ka folate deficiency anemia ka mea e hana ai ke kino i nā ʻulaʻula ʻulaʻula nui like ʻole i hana pono ʻole.

ʻO nā pilikia ʻē aʻe o ka nele o ka waikawa folic:

• ʻAʻole hānau keiki
• kekahi mau ma'i ma'i ma'i
• Nā maʻi puʻuwai
• Kaumaha
• Dementia
• emi ka hana o ka lolo
• ʻO ka maʻi o Alzheimer

Nā hōʻailona o ka nele o ka waikawa folic

ʻO kekahi o nā hōʻailona mua o ka nele o ka folic acid ka luhi loa. ʻO nā hōʻailona ʻē aʻe:

hōʻailona anemia

• Pallor
• Pokole o ka hanu
• Ka huhū
• Puʻupuʻu

Nā hōʻailona ma ka waha

• Pilikino, ʻulaʻula alelo
• ʻeha waha a ʻeha waha paha 
• Hoʻemi ʻia ka ʻono

nā hōʻailona neurological

• Ka nalowale hoʻomanaʻo ʻana
• pilikia ka nānā 'ana
• opua o ka ike
• Nā pilikia me ka ʻaha hoʻokolokolo

ʻO nā hōʻailona ʻē aʻe o ka nele o ka waikawa folic:

• Nawaliwali
• nāwaliwali o ka ʻiʻo
• Kaumaha
• Kaumaha emi
• Pohā

He aha ke kumu o ka nele o ka waikawa folic?

ʻakika folic ʻO ke kumu maʻamau o ka hemahema ʻaʻole ia e ʻai i ka meaʻai olakino a kaulike. ʻO nā kumu ʻē aʻe o ka hemahema:

• ʻO nā maʻi o ka digestive system: Ma muli o kahi maʻi e like me ka maʻi o Crohn a i ʻole ka maʻi celiac, ʻaʻole hiki i ka ʻōnaehana digestive ke komo i ka waikawa folic.
• Ka hoʻohana nui ʻana i ka waiʻona: Hoʻohana ka poʻe inu nui i ka waiʻona i kekahi manawa ma mua o ka meaʻai. ʻO ka hopena, ʻaʻole hiki iā lākou ke lawa ka folate.
• Ka ʻai ʻana i nā huaʻai a me nā mea kanu : Ke hoʻomoʻa ʻia, hiki i ka wela ke hoʻopau i ka folate kūlohelohe i ka meaʻai.
• anemia hemolytic : He maʻi koko ia i ka wā e luku ʻia ai nā ʻulaʻula ʻulaʻula a ʻaʻole hiki ke hoʻololi koke ʻia.
• kekahi mau lāʻau lapaʻau : ʻO kekahi mau lāʻau anti-seizure a me nā lāʻau ulcerative colitis e pale aku i ka folate mai ka komo pono ʻana.
• ʻO ka maʻi maʻi maʻi: ʻO kēia lāʻau lapaʻau, i hoʻohana ʻia no ka poʻe me ka hemahema o ke kīkī, hiki ke kumu i ka nele o ka waikawa folic.

Pehea e ʻike ʻia ai ka hemahema folic?

ʻIke ʻia ka hemahema me ka hoʻāʻo koko. ʻO ka hoʻāʻo koko e ana i ka nui o ka folate i loko o ke koko. Hōʻike ka pae haʻahaʻa folate i kahi hemahema.

ʻO ka mālama ʻana i ka nele o ka waikawa folic

Hoʻopili ʻia ka hemahema o ka folate me ka hoʻohui ʻana i ka waikawa folic. Pono ka hapa nui o nā mākua i 400 micrograms (mcg) o ka waikawa folic i kēlā me kēia lā. Na ke kauka e haʻi iā ʻoe i ka nui o ka lawe ʻana.

E aʻo pū ʻo ia iā ʻoe e ʻai i ka meaʻai olakino a kaulike. E ʻōlelo ʻo ia iā ʻoe e ʻai i nā meaʻai he nui, ʻoi aku ka nui o nā meaʻai i loaʻa i ka folic acid.

Pono ka ʻakika Folic i kēlā me kēia lā

ʻO ka nui o ka folate āu e pono ai i kēlā me kēia lā e pili ana i kou mau makahiki a me nā kumu ʻē aʻe. Pono ka hapa nui o nā mākua e loaʻa i 400 micrograms (mcg) o ka folate i kēlā me kēia lā. Pono ka poʻe e hāpai ana e lawe i ka mea hoʻohui waika folic e hōʻoia i ka lawa o ka folate i kēlā me kēia lā. ʻO ka awelika o ka nui o ka folate i ʻōlelo ʻia i kēlā me kēia lā e pono ai ʻoe penei:

Inā ʻoe e lawe nei i kekahi lāʻau lapaʻau e keʻakeʻa ana i ka absorption folate, pono ʻoe e lawe pū i kahi mea hoʻohui folic acid.

He aha ka hemahema o ka cerebral folate?

ʻO ka hemahema o ka cerebral folate he maʻi kakaʻikahi loa ia e hiki mai ana ke loaʻa ka hemahema o ka folate i ka lolo fetal. Hoʻoulu maʻamau nā pēpē i hānau ʻia me kēia hemahema i ka wā kamaliʻi. A laila, ma kahi o 2 mau makahiki, hoʻomaka mālie ʻo ia e nalowale i kona mau noʻonoʻo a me ka neʻe. Hiki i nā kūlana e like me ke kino kīnā, ka pilikia o ka ʻōlelo, ka hopu ʻana, a me ka paʻakikī o ka hoʻonohonoho ʻana i nā neʻe. ʻO ka hemahema o ka cerebral folate ma muli o ka hoʻololi gene.

He aha ka ʻokoʻa ma waena o ka B12 a me ka nele o ka folate?

Huaola B12 a he mea koʻikoʻi ka folate no ka hoʻokumu ʻana i ke koko ʻulaʻula a me ka DNA. ʻO ka nele o nā huaʻai ʻelua e alakaʻi i ka luhi, nāwaliwali a me ka anemia. ʻAʻole like me ka folate, ʻaʻole loaʻa ka huaora B12 i nā mea kanu. Loaʻa ka nui i ka ʻiʻo, nā hua a me nā huahana waiu. Loaʻa i nā mea kanu a me nā vegan ka pilikia nui no ka hemahema B12. ʻO ka hemahema o ka huaʻa B12 koʻikoʻi hiki ke alakaʻi i nā pilikia e like me ke kaumaha, ka paranoia, ka hoʻopunipuni, ka nalowale o ka hoʻomanaʻo, ka ʻole o ka mimi, ka ʻono a me ka ʻala.

Nalo ka ʻakika Folic

Aia kekahi mau hopena ʻaoʻao e makaʻala i ka wā e hoʻohana ai i ka waikawa folic.

Hiki ke pale i ka nele o ka vitamin B12

• Kiʻekiʻe folic acid Ka nele o ka Vitamin B12hiki ke huna.
• Hoʻohana ko mākou kino i ka huaʻa B12 e hana i nā ʻāpana koko ʻulaʻula. Hoʻopaʻa ia i ka hana maikaʻi loa o ka puʻuwai, ka lolo a me ka ʻōnaehana nerve.
• Inā hemahema ka huaora B12 a waiho ʻole ʻia, e emi ana ka hana maʻamau o ka lolo, e alakaʻi ana i ka pōʻino aʻalolo mau loa. ʻAʻole hiki ke hoʻihoʻi ʻia kēia pōʻino. No laila, he mea nui e ʻike i ka hemahema o ka vitamin B12.
• Hoʻohana like ko mākou kino i ka folate a me ka huaora B12. ʻO ia hoʻi, ʻike ʻia nā hōʻailona like ke loaʻa ka hemahema o nā meaʻai ʻelua.
• He mea paʻakikī ka ʻike ʻana i kahi hemahema o ka huaora B12 i nā mea hoʻohui ʻakika Folic. No laila, ʻo ka poʻe i ʻike i nā hōʻailona e like me ka nāwaliwali, ka luhi, ka paʻakikī o ka noʻonoʻo ʻana a me ka pōkole o ka hanu, pono e nānā ʻia kā lākou mau pae vitamina B12.

Hiki ke hoʻoikaika i ka emi ʻana o ka noʻonoʻo pili makahiki

• Hiki i ka ʻai nui ʻana o ka folic acid ke hoʻolalelale i ka emi ʻana o ka noʻonoʻo pili i ka makahiki, ʻoi aku hoʻi i nā poʻe me ka haʻahaʻa o ka huaʻa B12.

Hiki ke lohi i ka ulu ʻana o ka lolo i nā keiki

• He mea nui ka ʻai ʻana i ka folate i ka wā hāpai ʻana no ka ulu ʻana o ka lolo o ka pēpē a e hōʻemi ana i ka pilikia o nā hemahema.
• Paipai pinepine ʻia nā wahine hānau keiki e ʻai i ka pill acid folic, no ka mea, ʻaʻole lawa ka nui o nā wahine i ka folate mai ka meaʻai wale nō.
• Akā ʻoi aku ka nui o ka folic acid ʻO ka lawe ʻana ia mea hiki ke hoʻonui i ka pale ʻana i ka insulin a hoʻolōʻihi i ka ulu ʻana o ka lolo i nā keiki.

Hiki ke hoʻonui i ka loaʻa ʻana o ka maʻi kanesa 

• ʻO ka hana o ka folic acid i ka maʻi kanesa he ʻelua. Hōʻike ka noiʻi ʻo ka wehe ʻana i nā cell olakino i nā pae kūpono o ka waikawa folic hiki ke pale iā lākou mai ka lilo ʻana i ka maʻi kanesa.
• Eia nō naʻe, ʻo ka hoʻolaha ʻana i nā cell cancerous i nā huaora hiki iā lākou ke ulu a laha paha.

E hōʻuluʻulu;

ʻO ka waikawa Folic kahi ʻano synthetic o ka huaora B9. Hoʻohana pinepine ʻia ia i ke ʻano hoʻohui e pale ai i ka nele o ka folate. 

Eia nō naʻe, ʻaʻole like ka folic acid me ka folate i loaʻa maoli mai ka meaʻai. Pono ko mākou kino e hoʻololi iā ia i ke ʻano hana 5-MTHF ma mua o ka hoʻohana ʻana.

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